Move with Nicole: Full Body Pilates for Beginners

Class Overview

• Type: Full-body Pilates workout
• Level: Beginner
• Equipment: No equipment needed, just a mat

Warm-Up

• Seated Breathing Exercise

  • Begin in a seated position, legs crossed or comfortable.
  • Place hands on ribs, inhale to expand ribs sideways.
  • Exhale, draw ribs in towards each other and down.
  • Repeat for several breaths.

• Lateral Stretch

  • Stretch right arm up and over to the left, keep sitting bones rooted.
  • Open chest to sky, then turn it downwards.
  • Repeat on the other side.

Core Engagement

• Seated C Curve Exercise

  • Legs in front, knees bent, feet hip-distance.
  • Round back and tuck pelvis, then lengthen spine.
  • Add arm reaches while maintaining C curve.

• Spinal Imprint on Back

  • Knees bent, feet hip-distance, arms reaching up.
  • Exhale to press lower back into mat, inhale to release.
  • Option to lift legs into tabletop position.

Leg and Arm Coordination

• Toe Taps and Arm Reaches
  • Keep lower back pressed down.
  • Alternate tapping toes while reaching opposite arm back.

Bridge Exercises

• Bridge Lifts
  • Feet hip-distance, imprint spine, lift hips.
  • Lower and lift hips, pressing through heels.
  • Add heel lifts at the top, maintaining stability.

Abdominal and Oblique Focus

• Crunches and Twists
  • Hands behind head, wide elbows.
  • Exhale to lift, inhale to lower.
  • Add twists, bringing elbow to opposite knee.

Stretch and Flexibility

• Forward Reach and Spine Stretch

  • Flex feet, reach forward, lengthen spine.
  • Sit tall, then release arms down.

• Seated Twists

  • Rotate torso to engage obliques.
  • Maintain tall posture.

Upper Body and Core Strength

• Tabletop and Leg Extension

  • Hands under shoulders, knees under hips.
  • Extend leg back, pull knee to chest.

• Side Kneeling Combo

  • From side kneel, wrap waist, lift leg.
  • Add arm reaches for balance.

Back and Tricep Engagement

• Prone Lifts

  • Lying on belly, lift chest and arms.
  • Rotate palms for tricep engagement.

• Tricep Push-Ups

  • Push-up position, elbows close to waist.
  • Lower and lift back to child's pose.

Cool Down

• Mermaid Stretch

  • Side bend to release tension.

• Child’s Pose and Final Stretches

  • Rest in child’s pose, deep breaths.
  • Finish with seated spinal rolls and arm reaches.

Conclusion

• Thank participants and encourage feedback and engagement with the channel.

This class is designed to build foundational strength and flexibility. No equipment is required, making it accessible and convenient for beginners. Focus is on breath, form, and controlled movements.